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Lentils or Daal, as they’re normally called in Pakistani and Indian households, are the staple food in Asian and North African cuisine. They’re tiny seeds from the legume family and are packed in nutrition and energy! They’re so popular in Asian cuisines that a meal feels incomplete without their presence. That makes one wonder, what are the benefits of eating lentils? Well, wonder no more as we break down all the hard facts to you, and find out the health benefits of lentils, lentils’ nutritional facts, and whether lentils are good for you. 

Benefits of Eating Lentils

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benefits of eating lentils

Asians are famous for their smooth, glowing skin, and one of the reasons for this may be the almost-daily consumption of lentils! Lentils contain plenty of fiber and protein, which helps maintain sugar levels, and good sugar levels mean clear skin. High sugar levels lead the pancreas to secrete more increase insulin. In many cases, high levels of insulin cause a rise in pimples and acne. 

Lentils are also a precious ingredient in many people’s skincare routines. The majority of the time they are used as masks to either get rid of suntan, to brighten skin, or as DIY face wash.


Weight Loss


There are numerous health benefits of lentils, majorly because they are packed with protein and fiber. Including high-fiber foods in your meals prevent the body from overeating as the body takes time to consume them. Another important reason is, fiber is not digestible by the human body, so it lacks calories. So, for people keeping a sharp eye on their calorie intake, you might want to consider adding different forms of lentils to your diet!


lentils' nutritional facts

These delicious seeds will probably become your heart’s best friend after you read the following benefits of lentils for your heart:

  • They may lower your blood pressure. There was a study conducted in which rats were given different kinds of grains and legumes to try. The ones that consumed lentils were shown to have a decrease in blood sugar levels.
  • An 8-week study in overweight people proved that eating one-third cup of lentils each day increased their levels of good ‘HDL’ cholesterol and prominently reduced their levels of bad ‘LDL’ cholesterol. 
  • These are also an ideal source of potassium, fiber, and folic acid. These nutrients are an excellent way to support heart health.
  • Replacing meat with these in the dishes may reduce the risk of getting many diseases. 

Types of Lentils


lentils' nutritional facts, benefits of eating lentils


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All the varieties of lentils fall into the same food group, but all are not created alike! 

These hold their shape well and are easy to cook. They’re just as popular in North America as they are in South Asia. These tiny seeds are mild in flavor and have an earthy taste. These are a variety of ways to cook them. For instance, with rice, as a mash for burgers, a salad topper, or even sometimes blended to make a nice, old-fashioned soup. 

Red and Yellow

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These are mild-flavored seeds, which are consumed pretty much daily in Pakistani and Middle Eastern households. These and incredibly delicate and become mushy when cooked down, thus excellent for thickening soups, making purees, and cooking tasty curries. In addition to that, the vibrant colors of these make any dish stand out; the dishes cooked with them always become the showstopper, and their sweet-nutty flavor elevates the dish to another level!


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Paired well with any protein or meaty vegetables, these are the best pulse to prepare a hearty meal. The flavor of these caviar-like seeds is earthy and whole, similar to black beans. Therefore, the people who are keen on making filling dishes, which look aesthetically pleasing, should definitely consider utilizing these. 


Breakdown of Lentils’ Nutritional Facts

benefits of eating lentils

All of these are for half a cup of cooked lentils, and the values are in grams.

This data is available on USDA. View the site here for more information on lentils’ nutritional facts, as well as other food products. 

Consult the table below to find out the health benefits of lentils:


Types Protein Fiber Calcium Iron
Black 26 18 100 8
Red and Yellow 22 10 40 6
Brown 24 80 26 4


Calories in Dry Lentils


In 1 cup, around 197g, there are approximately 676 calories. To those who’re now turning away in horror, don’t fret! All of these aren’t bad; there’s only 2g of fat and zero cholesterol. Besides this, these are good for you, even in dry form, they contain an abundance of vitamin A, C, and iron. This certainly proves the benefits of eating lentils. 


Lentils’ Recipes

 benefits of lentils

There are unlimited methods of cooking these tiny legumes as each culture and country has its own way of cooking them and making delicious dishes with them.

Here we have listed a few, easy recipes for you to try out:

  • Lentil Chili

A simple yet hearty dish made without any meat. It’s filling, healthy, and can be made in a jiffy! 

  • BBQ Lentil Meatballs

A vegan dish, which is packed with protein! This dish is made from easy to come by ingredients and will please the pickiest eater. 

  • Moroccan Spiced Lentil and Chickpea Soup

A soup which is both gorgeous to look at, and tastes just as amazing as it looks. Make this soup for your next lunch or dinner, as a sure way to impress your guests! 

  • Cauliflower and Lentil Soup

One of the prettiest-looking stews ever! Make this hearty recipe this winter and enjoy it over a cozy meal with your family. 


I think it’s safe to assume that lentils would be a great addition to anyone’s diet, if not necessary! These tiny seeds look small but they are packed with energy and health benefits. Above all, lentils are cheap, easily available, and are easy to cook. Now, what are you waiting for? Stop reading this and go and try one of the recipes we’ve listed above. 


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